Thursday 06/08/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
30 jumping jacks
:30 plank
:30 bent knee side plank
10ea leg swings
10 up/ downs
:20 pike hold + shifts
7ea bent knee side plank +hinge
5ea hamstring flow
7 burpees
:20 handstand hold
7ea bent knee side plank +rotation
7ea single leg deadlift
coach deadlift and strict handstand push-up plus scales
Strength
Deadlift
Working up to a heavy single today. In between sets warm up your handstands and when ready go for a ma effort set of strict handstand pushups
* Rest as needed between sets
Strict Handstand Push up (Find a max set of strict handstand push-ups)
Metcon (Time)
3 Rounds
24 Single Dumbbell Step Up (50/35)(20)
12 Burpees
6 Wall Walks
Time Cap: 12min